5 Tips To Get You Ready For A Marathon

Spring has hit and it’s the season for running.  November brings with it a swarm of recreational runners coming through our doors with lower limb injuries like “shin splints” and achilles pain. Podiatrists also tend to see a higher volume of sport-related conditions during this time. Using targets like a Marathon, half marathon, or 10 km fun run is a great way to get motivated to get out and pound the pavement.  But proceed with care, an increase in training comes the increased risk of soft tissue and bony stress injuries. Whether you’re planning to run a new PB or just praying to make it through the other side with your life, there are a few key points that will help get you to the finish line.

 

Here are 5 great tips to make sure you don’t falter at the last hurdle before your run.

 

1) 10% mileage increases per week

The general rule for increasing training load (whether that be distance, intensity, or time) is 10-20% per week.  Many of the common injuries that occur from sudden increases in distances and training loads come from tissues that don’t like change. Risk of injury through acute overload is dramatically reduced when we allow the body to adapt to training loads. So start your training early and progress slowly.

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2) Listen to your body

The most common running injuries are related to load increases which are not met by an appropriately conditioned body.  It is important to listen to your body to avoid niggling injuries that can impede your training further down the track.  Acute pain is our body’s way of protecting us.  Soft tissue management such as stretching, foam rolling and massage are great tools to stay on top of tightness.  If you have any persisting pain wth training, consult your local physio for an injury assessment.

 

3) Train with a friend – make it fun, or competitive!

Training with a friend can help stay motivated and on track with your training. It can be an effective way to challenge you and your friend to improve. Make things fun and increase your positive attitude towards your training, especially when you are completing those really long Sunday runs.  Plus, there’s nothing better than a good brunch or coffee at the end of your long run!

 

4) Fuel right

Eating is often overlooked when training for the race.  It is advised that you trial a few different “fuels” before, during and after your training runs to determine the best method for you.  Whatever you do, avoid trying brand new meal strategies on race day. It is best to try things out beforehand so that there are no sudden, unexpected surprises during your run. If you are unsure of how best to fuel for your body, you can speak to a dietician or sports nutritionist to assist your planning.  If you’re just in it for fun and fitness, I would recommend a healthy balance of carbohydrates, fats and proteins in each meal to ensure you are meeting your optimal nutritional requirements. Ensuring adequate hydration post run as well as restoration of electrolytes is important for recovery of the body and muscles.  Sports hydration drinks can be helpful for replenishing electrolytes following a long run that have been lost due to sweating.

 

5) Rest and Recover

Adequate rest time is essential for tissue recovery and to allow the body to adapt to the new stresses you’re placing it under.  1-2 days of relative rest per week is ideal. These rest days are a great chance to do that important (and boring) stretching and mobility work that you always put off.  Sleep can also have a key impact on performance and recovery.  Try to get a minimum of 7 hours a night.  Inadequate sleep and rest and result in the body responding poorly to training and/or delayed recovery between training sessions.

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At Eastside Physio + Co, we are committed to delivering the best care to the locals of Surrey Hills and its neighbouring areas. Our skilled and experienced surrey hills physios​ are dedicated to supporting the well-being of our clients, who come from a variety of nearby suburbs, including Ashwood, Ashburton, Auburn, Balwyn, Blackburn, Box Hill, Burwood, Camberwell, Canterbury, Doncaster and Hawthorn.